Tips for vegans: 5 crucial nutrients and how you can get them

I’ve seen a noticeable increase recently in the number of my clients who are going vegan. Some do it for health reasons, others for environmental or ethical concerns. All have the common goal of wanting to ensure that they’re getting the right amounts of necessary nutrients.

Vegans, like vegetarians, don’t eat meat, fish or poultry. They also avoid all animal by-products, such as whey, casein, honey or gelatin (often used in capsules for vitamins and other supplements).

It’s important to note that a vegan diet doesn’t necessarily mean a healthy diet — there are plenty of vegan junk foods. Fritos, Oreos and Swedish Fish candies are all vegan.

But while it might take a bit of planning and strategic purchasing, it’s absolutely possible to have a healthful, balanced vegan diet.

Nutrient-packed whole grains, fruits and vegetables are easy to come by, but a few key components can be a little more challenging.

Here are five of the harder-to-get nutrients, withstrategies for getting enough of them in a vegan diet:

Protein

I generally base my protein recommendation on a person’s body weight, aiming for at least 0.5 grams of protein per pound of body weight (up to a gram of protein per pound, particularly for people who are very physically active).

So a 150-pound person would aim for 75 to 150 grams of protein daily — not hard to do, even on a vegan diet.

Incorporate meat substitutes such as tofu, seitan (a wheat-based meat alternative), veggie burgers and other veggie “meats”. The protein content can vary widely, however, so check labels closely. Boca Burger’s Original Vegan Burger, for example, has 19 grams of protein, compared to just five grams of protein in Amy’s Sonoma Veggie Burger. And Tofurky’s Italian Sausage has 29 grams of protein per link, compared to 13 grams per link of Lightlife’s Italian Style Sausage.

Even whole grains and other types of starches can differ greatly in protein content. One cup of black beans has 15 grams of protein, compared to eight grams of protein per cup of quinoa, seven grams of protein per cup of whole wheat pasta, and just 4.5 grams of protein per cup of brown rice.

Protein supplements like protein bars and powders also can make it easier to meet protein requirements for the day. Two of my favorites: Clif Builder’s Bar (20 grams of protein) and Garden of Life RAW protein powder (17 grams of protein per scoop).

Omega-3s

EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are two types of omega-3 fats (primarily found in fish) that, among other benefits, have been shown to have an anti-inflammatory effect, help to maintain a healthy heart and circulatory system, and are linked to a lower risk of depression.

Plant-based sources of omega-3s, such as flaxseed, walnuts and chia seeds, however, provide a type of omega-3 fat called ALA (alpha-linolenic acid) that hasn’t been shown to have all of the health-promoting benefits of DHA and EPA. And while it can be converted into DHA and EPA, the conversion is minimal: Less than 15 percent of ALA is converted into EPA, and less than 5 percent is converted into DHA.

I typically recommend aiming for a total of 1,000 mg of EPA and DHA daily, with a minimum of 500 mg of EPA plus DHA daily. Fortunately, vegan EPA and DHA (derived from algae) supplements are available, and top the list of my supplement recommendations for vegan clients.

Vitamin B12

Vitamin B12 is needed for the metabolism to function properly and to help keep nerve and blood cells healthy.

Low levels of B12 can cause weakness, anemia, loss of balance and numbness and tingling in the arms and legs.

Animal-based foods, such as eggs, meat, poultry and shellfish, are the primary sources of B12, though vegan products such as soy milk and breakfast cereals are often fortified with B12. Nutritional yeast (a yellow flake or powder with a nutty-cheesy flavor) is packed with B12; two tablespoons provide 130 percent of the Daily Value. Available at natural foods stores or online, nutritional yeast can be sprinkled over foods such as vegetables, popcorn or whole grain toast, and added to dips, dressings and sauces.

Vitamin B12 also is found in many multivitamin supplements and is sold individually as B12 capsules or as tablets that dissolve under the tongue.

Iron

Iron is a mineral that is part of all our cells, and, among other functions, helps to transport oxygen throughout our bodies.

Symptoms of an iron deficiency include feeling tired and weak, decreased mental performance, difficulty maintaining body temperature and an increased susceptibility to infection. Although iron is found in a wide range of foods, including legumes, leafy greens and pumpkin seeds, the iron in plant-based foods generally isn’t well absorbed. As a result, the recommended intake for vegans is 33 mg daily for pre-menopausal women and 14 mg daily for men (nearly double that of non-vegans). Soaking and sprouting beans, grains and seeds can enhance iron absorption, and adding a source of vitamin C can enhance the iron absorption from non-meat foods (think peppers with lentils, and kiwi slices on a spinach salad).

Calcium

Calcium is the easiest of the five to get enough of in a vegan diet, since vegan milk alternatives (e.g. almond, soy, flax, rice, and coconut milks) nearly always have added calcium.

Foods like tofu and cereals are often fortified with calcium as well, and calcium is naturally found in leafy greens. But some leafy greens, such as spinach and Swiss chard, are high in oxalates — compounds that interfere with calcium absorption, so low-oxalate greens such as bok coy, broccoli, collards and kale are our better bets for calcium-rich vegetables.